This 10-Week, 6 day/week training program is event-specifically designed to prepare athletes for The Rut 50k Mountain Run held annually each September in Big Sky, Montana. The Rut 50k is a point to point ultra race with an approximate vertical gain/loss of 10,500 feet.
This plan is designed to be completed the 10 weeks direly before The Rut. Weeks 9 & 10 in the plan are unload/taper weeks.
This training program has 3 general objectives:
- Increase vertical and decline-specific leg strength and strength endurance.
- Increase running fitness and volume build to be able to run and complete the Rut.
- Train your Chassis Integrity (functional core)
This is Version 1 of this plan, built June, 2023.
Running Fitness/Longer Runs
Below is the weekly volume in kilometers and Saturday long trail run in the plan:
Week Total Km Long Run (Km)
1 28 15
2 32 18
3 36 21
4 40 24
5 44 27
6 48 30
7 46 36
8 50 40
9 40 20
10 16 10
Vertical Leg Strength
The vertical leg strength and uphill movement endurance programming in this plan is intense and high volume.
This training plan includes two options for building the uphill and downhill leg strength, strength endurance, and recovery needed to complete and recover from the vertical gain/loss of The Rut.
Gym-Based Option – this is for athletes without easy access to a long, steep hill they can hike and do laps on. The gym-based work focuses on MTI’s leg blaster complex to build the eccentric leg strength for the downhills and high volume step ups to build the concentric leg strength and strength endurance for the uphills.
Steep Hill Option – this option is for athletes with access to a long, steep hill, and includes specific daily vertical gain and loss totals which can be completed by doing laps on a steep hill.
This training plan includes 1 day/week of bodyweight chassis integrity (functional core) training – 15-22 minutes weekly.
- Mon: Rest
- Tue: Vertical Leg Strength and Uphill Movement Endurance
- Wed: Eacy Pace Run
- Thu: Vertical Leg Strength and Uphill Movement Endurance
- Fri: Chassis Integrity
- Sat: Long Moderate Pace Trail Run
- Sun: Short Easy Pace Trail Run
What is the Required Equipment?
- Foam Roller
- 16-20″ Box or Bench for Step Ups
- GPS Watch/Phone App or courses/trails of known distance
How Long do the Sessions Last?
1-8 hours depending upon your running/climbing pace. Longest day will be the Saturday’s long trail run which peaks at 40km on week 8. Tuesday and Thursday vertical climbing via step up or a steep hill will also take significant time. Overall, this training plan will take significant training time and commitment.
What if I miss a day?
If you miss a day, make up the session you missed the next day and follow the programming as prescribed. The programming is progressive – it builds upon itself. Don’t skip ahead.
What does 25/35# Dumbbell Crawl mean? What about 3/5x Chin Ups.
25/35# Dumbbell Crawl = women use 25#, men use 35#
3/6x Chin Ups = Women do 3x, Men do 6x.
Where do I find unfamiliar exercises?
See our Exercise Library HERE.
What about nutrition?
See our Nutritional Guidelines HERE.
Before beginning any exercise program, consult with your physician to ensure that you are in proper health. Physical training contains inherent risks including, but not limited to, muscle strains, tears, physical and bodily injury up to and including death. This training program is not meant to provide medical advice; you should obtain medical advice from your private health care practitioner. If you are unable to assume these risks then you should not engage in this training program. No liability is assumed by Mountain Tactical Institute, Inc, its owners or employees, and you train at your own risk. Mountain Tactical Institute makes no warranty, express or implied, of any kind in connection with this training program.